Wednesday, February 12
Let the past be content with itself, for man needs forgetfulness as well as memory.
Warm-up
3 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
20 seconds of jumping jacks or single-unders
6 box step-ups and step-downs
6 kettlebell russian swings, light load recommended
6 barbell push-presses, empty barbell
Strength/Skill
(Before WOD)
Double Unders: 4 x 1 min / 1 min (sub single unders or Assault Bike cals)
1 min of work followed by 1 min of rest for 4 intervals.
Score is the lowest reps performed in any of the intervals.
(After WOD)
Standing Dumbbell Arnold Press
12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
21-15-9 reps, for time of:
Push Press, 95/65 lbs
Box Jump, 24/20 in
Russian Kettlebell Swing, 53/35 lbs
Cool Down
Calves & Foam Rolling
Hamstring Stretch
Hold 1-2 minutes per side.